It’s always a pleasure to Q Laces In especially when Slapshot (fellow Yinzer) markets that YHC will bring pull-up pains. 11 PAX got better this morning. Shout out to Greenwave for finally posting after months of hibernating.
COP started in the parking lot with 13 windmills (surprised??), 5 burpees since Cornhole was late, then 13 very slow squats. Mossy to main school parking lot, 26 IW, 13 mountain climbers, 26 SSH, and 5 burpees. PAX line up in a line facing baseball field, toy soldiers half way down then NUR to end of lot. Mumble chatter started up and was wondering when PAX would be mossy to pull-up bars. Not yet…..
PAX broke up into 3 groups. Each group lined up within the parking lot lanes near the football practice field. Run from the curb line to the first parking stall. Each stall has a assigned parking number for the students. The first number = burpees, second number = squats, third number = merkins. For example: parking stall number is 287 = 2 burpees, 8 squats, 7 merkins. Run back to curb and back up the lane to the next parking stall. Rinse and repeat until we got about half way down the parking lot.
Mossy towards pull-up bars….whoops….hard right turn and mossy to the hill next to the football stadium. PAX were soooo concerned about heading to the pull-up bars…the intention was to run more this morning. PAX were surprised and glad we mossy away from the bars.
At hill we did 22’s (11’s on steroids). 2 merkins at bottom of hill, run up hill to last light pole – 22 squats. Run back down hill. Increase/decrease by 2 reps. Mumble chatter mostly by Stang….shocking! 5 burpees to complete the WO.
Thanks for opportunity to lead, everyone was gassed and sweaty!
Prayers to Cash, Bonsai, FMSD (teachers, leaders, admin, students, and parents) during this time.
Want to Run or Ruck and Sweat? Join YHC for both. Let’s get out of your comfort zone.
Come out and enjoy 5.75 miles of running or rucking. Included with your ticket is 3 pain stations that will test out if you have been posting to workouts over the summer/ Covid pandemic. This has been and will continue to be the summer sweatdown.
Launch from Coliseum (1025 Dave Gibson Blvd) you will be told where to go next.
Ruck- depart 0530
Run- depart 0600
Water will be available at pain stations. Bring your own if you are against trash.
Coffee will be provided by The Fort. Donations to the fund are accepted.
Q Source will follow at this site. Please bring chair and Q Source manual (not required)
Q source will start shortly after PAX catch there breathe.
This was YHC’s second Q at MP – and what a joy it was. I scanned through all *cough* ten *cough* of the back blasts to ensure the weinke was worth the price of admission.
As the HIM rolled in, the clock struck 0513 and we headed to the flag to say the pledge of allegiance.
0514: Disclaimer, quick run down of the warm up lap and a hint at the plan for the day.
And we’re off.
.55 mile loop at a 6:45 pace up Main St, left on Clebourne, left on 160, back to the gravel lot for a quick few movements.
Dynamic Warm Up
Karaoke in Gravel Lot, facing 160 out and back
Side Shuffle in Gravel Lot, facing 160 out and back
Butt Kickers
Circled up for Wind Mills in the paved lot.
It was at this moment that the bat flippers thought I wouldn’t get the required mileage due to the stop for the wind mills. I enjoyed their words and snickered on the inside as we prepped to head out.
Weinke
The weinke was to be simple, but effective; a DIY DORA, if you will.
Start at the base of Massey St and mosey up to the end of the Sisk Memorial Church Parking Lot
Upon arriving at the end of the lot each PAX was to do the following:
10 Merkins
20 Squats
30 LBCs
Mosey back down the hill, rinse and repeat ten times to total 100-200-300.
After that first lap, it got awfully quiet.As we passed each other, like ships in the night, each PAX put in the work necessary to conquer “Hill One.” Esso did give me a good laugh. At one point he and I passed and he whispered “I hate you right now.” 100% worth it.
Fish Sticks, Long Duck, Maximus, and Gears led the pack as the rest of us hobbled behind. I am sad to say that nobody completed the full 10 rounds, though a few hard hitters made it 9.
As quickly as it started, it ended, and we ran back to COT across 160. 3.9 miles total.
Naked Man Moleskine
This weinke, again, was simple yet effective. YHC has been attending Sweep The Leg and the hills have been my downfall. My goal today was to target a weakness and attack it, in the hopes to become better. That is the life we as leaders must live, or else we will become stagnant and fail.
We should have this perspective with our faith as well. I think of Paul’s words in 1 Corinthians 9:26-27.
26 Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. 27 No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.
This is the way we must live out our faith. For if we run aimlessly and without plan, the enemy will overtake us. Take some time today to focus on your current path and what trajectory you are on – intentional or unintentional.
“Preparedness – Getting ready for the expected while BEING ready for the unexpected” – QSource
The unexpected: At anytime during the workout you hear my whistle, drop and do 20 burpees. Whistle unexpectedly went off 5 times for a total of 100 burps/pax…
22 HIM descended upon Golden Corral, 6 of whom opted for the Fire Ant. Prior to arrival YHC wrote out the exercises with sidewalk chalk around the grounds and was quickly reminded how rough the parking lot surfaces were around the grounds. While it made for a few challenges to write things out, all was sketched legibly enough for the attending PAX to enjoy. The fun was about to begin.
The boot campers ventured off with YHC around the A/O grounds. Cabana Boy and Slow Jams were also present but YHC could not find them in the tags. Cobains. YHC was coming off a week of vacation and looked forward to getting back out with the PAX. It was time to roll
Here’s what we did.
Mosey to Grace Presby parking lot for the warm up (just before the signs went up for voters).
Imperial and Hillbilly Walkers x 10 (D/C and I/C – Olaf decided to make the exercise literal
5 burpees after each
Low slow squat x 10 holding into people’s chair after the 10th rep to do the following (all D/C and in cadence) Morroccan night clubs x10, air press x 10 and shoulder tap x 10
Recover to standing position for 5 more burpees before 15 SSH D/C I/C and off to the Harris Teeter wall for:
Wall Sits while each PAX did 3 burpees. Cha Ching had the best burpee form. YHC did not.
Mosey to the back lot, into the fresh country air with accompanying humidity and the main event: Partner Pyramid Work – DORA style.
PAX paired off – 16 made for 8 teams of 2. While Partner 1 started the pyramid, partner 2 ran to the opposite end of the lot, through the clean smelling aforementioned air, did an assigned exercise for each trip and returned to switch off, picking up exercises where the partner left off on the pyramid.
Run #1 & 5 – 10 burpees
Run #2 & 6 – 10 squats
Run #3 & 7 – 10 diamond merkins
Run #4 & 8 – 10 wide arm merkins
The pyramid was 10 lines total – 5 lines down and 5 lines back up
Work was done around a little mumble chatter (but just a little), PAX got better and finished just in time to mosey briskly to COT for a 1-minute geometry class. A protractor ab exercise was completed for 60 seconds at varying degrees. For some reason, 0 degrees was the preferred choice but we never quite got there. At 0600, we called time and circled up for name o rama, announcements, prayers and praises
Announcements:
Convergence at WEP on 7-11
Classroom ready notebook fundraiser is in full swing and runs through the end of June. Questions – reach out to Bonsai.
Praises were offered up and prayers were offered up for those battling addictions and for families as well.
NMM – In a time of crisis, all of us benefit from routines, disciplines and accountability – staying true to the values and standards that make us the leaders we are called to be – at home with our families, at our places of work and in our community. In any crisis, a person can only rise to the level of their training. As we work our way through this pandemic it is YHC’s hope for all PAX that they look around and know that no matter what they are going through, we all can use the unforeseen events of the past months as opportunity to enhance our resolve, encourage one another and to help one another accelerate in our development of all dimensions – physical, mental, professional, spiritual, the list goes on.
My thanks to Lutefisk for the call out and opportunity to Q. It was good to get out in the gloom and accelerate with a great group of #HIM. I’m thankful for all of you.
It was a privilege to Q the newest AO “Sweep the Leg” this week. The term in one of my favorite movies, “Karate Kid”. Lots of life lessons, bad 80s music, and my Hollywood crush, Elisabeth Shue. What a beauty!
Ok, back to the workout. Pretty simple and repetitive. Run a lap around the parking lot. In the main lot, there were exercises (Carolina Dry Docks, LBCs, Merkins, Jump Squats – 20 of each) at each one of the four light poles. Sprint between the light poles. Run a lap around the parking lot..Rinse and Repeat.
Great job by everyone. Lots of men getting better and encouraging each other.
Thank you to the 11 PAX, including YHC, who showed up at Minnow Pond on this moist humid gloom to sharpen iron and push each other. It was a blessing to be back at this AO with my brothers and facing the gloom together and not alone.
WARMUP
We began this workout by sharing the F3 Core Principles and the F3 Disclaimer. Then at 0514 Longshanks led us in the Pledge of Allegiance.
The warmup included the following in 5-Merkins in Cadence, 20 Jump Lunges OYO (10 Each Leg), 10 Flutters in Cadence. YHC then gave the route and plan to all and we began.
THE THANG
After this everyone was pretty much warm, we began the thing. The Prelude was to head up Main St. to the corner of Academy St. and turn Rt. The route was down Academy St., Left of Withers St., Left of Tom Hall St., Left of Main St., and Left on Academy St. until we were complete with time.
YHC asked the PAX to stop at the four corners (Fort Mill Church of God, Fort Mill Town Administration, Fort Mill Animal Hospital, and Fort Mill Police Dept. parking lots) and perform the following exercises at each location:
10 Merkins, 20 Jump Lunges (10 Each Leg), 20 Flutters (Dbl. Count), and 10 Burpees.
Then we headed back to the COT where YHC shared from the heart a little.
All men did an awesome job this morning. Great work was displayed by all. Thank you again for joining YHC and Longshanks this morning.
NMM
This past Saturday there was a discussion in the Region about the current situation we are experiencing in our country. The unfortunate thing is that this current situation is not current. It is ongoing and has been since the beginning. People are different, but the issue is the same. I am not talking about the beginning of the founding of our country. I am speaking of the day Adam & Eve decided to eat of the fruit. Since that day, man has been dead, and his heart has not been right.
Ephesians 2:4-10 ‘But God, being rich in mercy, because of the great love with which he loved us, even when we were dead in our trespasses, made us alive together with Christ-by grace you have been saved- and raised us up with him and seated us with him in the heavenly places in Christ Jesus, so that in the coming ages he might show the immeasurable riches of his grace in kindness toward us in Christ Jesus. For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast. For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.’
Paul was speaking to the church of Ephesus and to us in the beginning of this passage concerning their state prior to salvation, and then explained their state after Christ. This passage has been resonating with YHC over the past few weeks. God has shown us mercy and given us grace through Him. And because of that we have been ‘raised up’ from the dead and seated us along with Christ at His own right hand.
What we are experiencing in our world is a display of the state of man without Christ. Without change in the heart, no change in the world can happen. Policies may be changed; reforms may occur; the world may feel different; but will it be different without the changing hearts of man? The things of this world will rust and fade away, but the things of Heaven will last forever.
My challenge to you today is to look first at your heart. Not what is around you, but what is inside you. If you are not spiritually alive, then things may appear to be changing, but they technically are not. Once you have made that heart change, you can be a part of the real change that must occur in this world. A change in the direction of where we should be heading and need to be heading. The direction of Christ.
Once you know your heart is right, then I challenge you to go out and love others as you love yourself. If you love others in this manner, you will want to serve them, and by serving them they will respect you. Show love and be blessed.
If you do not know how to make this Heart Change for yourself, please let YHC know and we can discuss further.
Aye!
ANNOUNCEMENTS
Reach out to a Site Q to Q a Workout.
Hog & Coyote this weekend in Rock Hill. See YHC or Honeypot for info.
F3 The Fort Convergence – July 11 – Location TBD.
Cutting Grass at FM Care Center – Speak with Corruption for details.
Read your Newsletter.
PRAYERS/PRAISES
The PAX shared their prayers and praises and YHC lifted them up.
Week 3 of Sweep The Leg was not about to be a letdown. Apparently, 24 other PAX posted to hold me accountable in ensuring they got the return on their investment, too. Gears started this AO a few weeks ago to present the PAX with an opportunity to push themselves harder and faster than currently offered at another AO, at least on a Monday. It is so easy to come out of the gates hot but the hard work is in consistency. Hard work was what we did for 40 of the 45mins this morning which concluded with some up hills and a jail break to ensure we finished as strong as we started.
Lots and lots of headlights kept rolling into the lot and as we were about to start the disclaimer, 4 more cars rolled in. So…
Sweeper identified…check (Thank you Cake Boss)
Overview of Sweep The Leg for the rookies…check
Count off…25, are you serious?
Disclaimer…check
Warm up mosey out of the lot, L/T Len Patterson, L/T 160, L/T Dave Gibson Blvd and circle up at intersection with Ben Casey Dr.
Warm Up
Wind Mills
Imperial Walkers
Moroccan Night Clubs
5 Burpees
Overview of the pace. When I say “Get It”, it’s your fast pace or All You Got to get to the next stop. If you’re in the first wave of runners to get to the destination, we’ll be starting the exercises and doing them until the 6 got in.
Get It: To parking lot in front of GHES
Box Cutters
Dying Cockroaches
10 Burpees
Get It: End of straight way in front of the schools to the lot for Colosseum
5 Merkins
Get it: Run the GHMS drop-off loop then 1/2 the GHES loop taking us to the benches near the basketball hoops
20 Derkins
20 Dips
10 Carolina Dry Docks
Get it: Run to the end of the bus parking lot, run back, run to the end of the lot again and stop
Get it: Run up the long, never-ending bus entrance hill to just before Dam Rd and back to the start.
Mountain Climbers (keep the merlot down)
Peter Parker
Parker Peter
Get it: Run the remaining loop in front of GHES to the bottom of the hill on Dave Gibson Blvd.
5 Burpees
Get it: Run to 160, back to Patricia Ln (almost all the way back to the bottom of the hill), then back up to Ben Casey and thanks to Vuvuzela, circle up in the bank parking lot.
Merkins
Diamonds
Wide-Arm
American Hammer
Now really get it: Run down the straightaway back to COT.
Gears, I appreciate what you’re doing here. Thank You.
If anyone is still reading this, please wear black on Wednesday but something reflective if you’re running.
2nd Tuesdays of the month at GC will be the APFT and we’ll track progress.
Mosey to Lake Wylie Brewing for 10 windmills, 20 imperial walkers, 10 low slow squats. 2 mins AMRAP merkins for count, 2 mins AMRAP big boy sit ups for count, and timed 2 mile run.
Points are awarded for count/time bracketed by age group.
19 Pax posted on a Yumid morning to salute Old Glory and dig deep to tackle the surrounding hills. We were honored to welcome FNG/The Fonz (EH’d by Pusher) and a quasi-Kotter in Santini ( who has lost his excuses for not posting to any downtown FM AOs). Longshanks led The Pledge and then the fun began.
The Thang
Hills, hills and more hills — that was the recipe for the day.
Brief warm-up in the parking lot to allow Body Wash to catch up with the pax on his late arrival — SSH, Mtn climber, Parker Peter, Merkins
Run to parking lot at WEP
Muster at bottom of hill leading to stop sign at entrance of parking lot
Run to top, do # Burpees of your choice, run back down; rinse & repeat adding # Burpees on each return to the top (UvU format — you pick initial # and increment); continue repeatedly
Muster at bottom of Stairway to Heaven
Run to light pole at top, do # Merkins (starting from last # Burpees, using same increment pattern), run back down; rinse & repeat adding # Merkins on each return to top; continue repeatedly
Run to large parking lot across from gun shop on Massey Street
Run to bottom of Massey Street; run back to top, do # Freddie Mercurys (starting from last # Merkins, using same increment pattern), run back down; rinse & repeat adding # Freddie Mercurys on each return to top; continue repeatedly
Mosey home
COT
Naked man moleskin
Thank you to Longshanks for the Q invite at Minnow Pond — great AO, great format, lively pax who all got after it today. It was especially sweet since it was my first Q back in The Fort in 90 days. (Apologies to a few pax I missed in the attendees — Gen X camera malfunction)
Welcome to The Fonz! Yes, he set a new fashion standard to rival Slash’s collars. Plus, he pushed toward the front of the pax throughout. Great first time out….look forward to seeing you again. And T-claps to Pusher on the EH.
Great to have Santini in The Gloom! If you have any history with this #Redwood, then you know why it’s great to have him back. If you don’t, then find the chance to saddle up next to him the next time you see him in the circle and ask him about origin of the Moroccan Night Club. or Stairway to Heaven or the Echochamber.
Theme for the day was hills, because they provide great training for runners. AND, because we’re living in “uphill times” in my view (pandemic, unemployment, social distancing, racism, injustice, protests, rioting — pure chaos in the headlines). These hills in life (short, long, steep or any combination) can be strong training ground as well. Much has been said by many about the “silver linings” of lockdown life. Certainly that’s been true for me and my family. At same time, the tough stuff, the difficulties, the adversity in life are also challenges that can build endurance, resilience, passion, vision for the road ahead. Take some time to reflect where the tough parts of your current situation are sharpening you and your family for the journey ahead. Don’t limit your review to just the fun, funny, joyful, positive experiences — the darker more challenging moments can provide training benefits too.